Complete Conditioning for Football: Part 8

By Michael J. Arthur & Bryan Bailey

Thanks to an agreement with Human Kinetics, NFLHS.com is able to provide our visitors with excerpts from the book "Complete Conditioning for Football."

During the past three decades the University of Nebraska football program has set the pace for successful conditioning. Now, two members of the Cornhuskers' strength and conditioning staff present the same program used by Nebraska to power its way to national championships.

The book includes 98 proven position-specific exercises that help players at all levels improve speed, agility, power, and endurance. The guide covers basic training principles of adaptation, specificity, overload, and periodization. It also lists which drills are beneficial for some players but not for others, and includes guidelines for proper rest and balanced nutrition.

Descriptions of the field tests used in measuring athletic abilities are given below. The description of a few simple measurements to determine body composition are also included. All these tests are valid and reliable measures of athletic ability, providing valuable feedback on the athletes' levels of athletic ability. Be sure to keep accurate records so their progress in improving their athletic abilities can be determined.

1. Flat wall against which the athlete stands
2. Measuring tape or marked area on the wall
3. Device to place on the head to form a right angle with the wall

1. Take shoes off
2. Stand with heels, buttocks, back and head against the wall
3. Place device on head so that a right angle is formed with the wall
4. Measure to the nearest half inch and record height.

1. Scale

1. Weigh in with only t-shirt, shorts, and socks (no shoes, sweats, or equipment)
2. Weigh prior to any activity to avoid fluctuations due to dehyrdation
3. Round body weight to the nearest half pound

1. flexible tape measure (cloth, vinyl, etc.)

1. Stand relaxed with arms at side
2. Place tape around waist at level of navel
3. Pull tape measure until taut, but not stretched or twisted
4. Record to nearest quarter inch

1. Vertec (make sure it's calibrated)
2. Adjustment rod

1. Stand with side to wall, making sure feet and hips are next to wall
2. Athlete then reaches as high as possible, keeping the feet flat on the floor
3. Record the height reached to the nearest half inch

1. Athlete goes to the Vertec and positions himself for jump
2. Athlete jumps, hitting the highest possible vane. No steps are allowed before the jump
3. Allow athletes three jumps; if third jump is higher than second let him continue until he can not improve any more
4. Using the vertical jump chart (supplied with the Vertec), subtract the height reached from the height jumped to obtain the vertical jump height. For example:

Height jumped - 124"

Height reached - 94"

Vertical jump - 30"

1. Feet and hips not next to wall when reaching
2. Standing on tiptoes when reaching
3. Taking a step or shuffle step before jumping

1. An electronic timer or stopwatch
2. A course of three lines each five yards apart
3. One coach to take times and record them, two managers to watch lines

1. From a two-point stance, straddle middle line facing timer
2. Start by running to the right to line - touch line with right hand
3. Sprint back across middle line to the line on the left - touch line with left hand
4. Stop time when player crosses middle line again
5. Record two times, circle the best time

1. Not touching right line with right hand or left line with left hand

1. Electronic timing system
2. Sixty yards of flat running surface
3. Two coaches, one to time and record and one to watch for false starts

1. Athlete stretches and warms up
2. Athlete places one hand on start swicth
3. Athlete starts when ready - the timer starts when the athlete's hand releases the start switch
4. Record two trials and circle the best time

1. Not having opposite hand and foot on starting line
2. Rocking
3. Stepping through with back foot before releasing start switch
4. Placing hand or foot in front of starting line

Find more information about the book Complete Conditioning for Football by clicking here.

Mike J. Arthur, C.S.C.S., is regarded as one of the most knowledgeable strength coaches in the nation. He joined the University of Nebraska staff as an assistant strength and conditioning coach in 1976. In 1994 he was named assistant director of athletic performance at Nebraska. During his tenure at Nebraska, the university has produced many advances in the strength programs used by athletes throughout the nation. His research helps Nebraska stay on the cutting edge of football conditioning. In 1995 Arthur was named National Collegiate Strength and Conditioning Coach of the Year by the Professional Football Strength and Conditioning Society.

An AAU wrestling champion at 123 pounds for Nebraska in 1970, Arthur was a collegiate and junior national powerlifting champion in the 132-pound weight class in 1977. A ten-time Nebraska powerlifting champion, he set a world record with a 540.25-pound dead lift in the 132-pound class.

He and his wife Reena have two daughters, Tara and Rachel, and a son, John.

Bryan L. Bailey, C.S.C.S., specializes in reconditioning athletes. He has served as an assistant strength and conditioning coach on the University of Nebraska staff since 1987. Nationally recognized for his innovative training methods for reconditioning, Bryan works with doctors and trainers to modify injured athletes' strength and conditioning programs.

Bryan received a B.S. degree in exercise physiology from the University of Nebraska and an M.S. degree in exercise science from the United States Sports Academy.